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Nutrition By Mia

FOX Chicago: Lightened-Up Thanksgiving Swaps

November 19, 2018

Pre Brands, LaLuca Prosecco, Il Bastardo, Wonder Drink Kombucha, Roth Cheese, Jersey Tomato Co. and O'DANG dressings

Today on FOX Chicago, I shared simple swaps to lighten up your Thanksgiving spread without compromising taste.

Tip 1: Skip the chips and dip before the main course and serve 3-ingredient finger food pairing protein & produce

My first tip is to skip the chips and dip and start with protein and produce. Take a toothpick – add your favorite fruit or veggie followed by cheese. I used the Roth Grand Cru, which is this nutty, creamy alpine-style cheese from Whole Foods. Also great for cheeseboards and holiday cooking!

Tip 2: Swap out cream-based sauces for marinara sauce in your veggie sides

Swapping cream-based sauces for marinara cuts the calories and ups the nutrition. I shared butternut squash noodles made with the Jersey Tomato Co. sauce, which is added-sugar free AND naturally lower in sodium due to the uniqueness of the Jersey tomatoes that it’s made with.

Tip 3: Swap out butter for hummus dressings in mashed potatoes.


My healthy timesaving hack for mashed potatoes is to swap butter for hummus dressing. I shared my two-ingredient recipe – using potatoes and the O’DANG caeser. These dressings only have 25-45 calories per serving, they’re vegetable-based and chickpeas are the first ingredient.

Tip 4: Opt for grass-fed beef if you don’t like turkey

If you don’t like turkey, I recommend beef that’s grass-fed and finished – which makes it lower in saturated fat and higher in those heart-healthy omega-3s. I shared the chuck roast by PRE which is tender, flavorful and great for serving a crowd. You can find them at Marianos and select Jewel stores.

Tip 5: Celebrate the day of thanks with better-for-you drinks.

Finally I shared beverages with benefits starting with kombucha cocktails made using the Wonder Drink Prebiotic Kombuchas. These are the only kombuchas made with PREbiotics instead of probiotics, which help nourish the good bacteria in your digestive tract, and can help support immune health.

For wine lovers, I recommend prosecco which is a lower calorie option and red wine for those heart-healthy antioxidants. The LaLuca Prosecco also comes in fun minis which is great for the holidays. The Il Bastardo Sangiovese retails for only $9 a bottle. Both high quality, affordable options in Chicago!

Don’t forget to follow me on Instagram, Twitter and Facebook for daily recipes, meal ideas, articles and television segments.

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#sponsored ~200 calorie snack boxes - 6 ways ✨ #sponsored ~200 calorie snack boxes - 6 ways ✨ 

Snacking is a common way to bridge the gap between meals. Try these convenient options featuring @GOODTHINS crunchy gluten free certified & non-GMO Project verified snacks. Enjoy alone or pair with produce and protein, like nut butter, hummus or salmon. Which one do you want to try? #snackbox6ways  #snackdeliciouslyglutenfree #nutritonbymia

Here’s how you do it: Start with 1 serving of @GOODTHINS sea salt Corn Snacks and choose your pairing.

🥒Garden fresh: 4 mini bell peppers, 1 cup cucumber, 1 tbsp yogurt ranch
🍇Grapes & cheese: 1/2 cup grapes + 1/2 oz. mozzarella cheese
🌱Mediterranean: 5 kalamata olives, 1 tbsp olive hummus, 1/2 cup celery
🍓PB & Berries: 2 tsp peanut butter, 1/4 cup strawberries, 1/4 cup raspberries
🍅Caprese: 1 oz. Mozzarella pearls, 8 cherry tomatoes, 5 basil leaves
💜Smoked salmon: 1 tbsp cream cheese, 1/2 oz. smoked salmon, 4 slices red cabbage or onion
100 cal snacks✨What’s your fave? #100caloriesn 100 cal snacks✨What’s your fave? #100caloriesnacks #RDeats #nutritionbymia⁣⁣
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🥝2 kiwis⁣⁣
🍅Caprese bites: 4 basil leaves, 3/4 oz. provolone + 1/4 cup cherry tomatoes⁣⁣
🥜PB&J brown rice cakes: 1 brown rice cake + 1 tsp PB + 1 tbsp jam⁣⁣
🍓Chocolate hazelnut-stuffed strawberries: 6 strawbs + ⁣2 tsp chocolate hazelnut spread⁣⁣
🥕Veggie & Greek yogurt ranch cup: 1 tbsp Greek yogurt ranch + 1/2 cup carrots, 1 cup cucumber, 1/2 bell pepper⁣⁣
🍉2 cups watermelon
Plant protein snacking ✨What's your go-to plan Plant protein snacking ✨What's your go-to plant-based snack? 🌱 I am loving the @simplyprotein Cookie Bars that satisfy my sweet cravings & the Crunchy Bites as a protein-packed chip swap. 🍪 All the @SimplyProtein snacks are ✔️gluten-free, with ✔️0-3 grams of sugar, ✔️11 or more grams of plant-based protein, and ✔️no artificial ingredients.

Some other plant protein snacks I am currently loving are edamame with lemon + sea salt & hummus-stuffed mini bell peppers with everything bagel seasoning. 🌱🫑🍋#plantbasedsnacks #plantprotein #lowsugar #simplyproteinpartner #ad #nutritionbymia
Eat MORE for less (swipe)✨ Try these lower cal, Eat MORE for less (swipe)✨ Try these lower cal, nutrient-dense swaps that don’t sacrifice flavor. #eatmoreforless #nutritionbymia⁣
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🥗Deconstructed burrito-in-a-bowl: chicken, half brown rice & half romaine, faijta veggies, corn & tomato salsa.

🥔Air-fried french fries: russet potato thinly sliced and air-fried with oil with a pinch of salt.
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🍫Black Bean Brownies: made with whole grain oat flour & black beans which lower the fat and calories while retaining moisture and increasing the fiber and plant protein.
✨Store-bought Brownie: high in sugar, saturated fat and made with refined white flour high in carbs & low in nutrition.
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